The way Guacamole works is very easy

 Guacamole

  Looking for a great summer appetizer? Try our guacamole, from the Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook, which is a fabulous blend of tastes, textures and colors. Avocados get three-fourths of their calories from fat, but since it is monounsaturated fat and they are low in calories, we can enjoy eating avocados while heeding our heart-healthy lifestyle. We can always add a colorful Mexican basket of low-fat tortilla chips, but sometimes we offer an arrangement of crudités.

Ingredients:

  1. 2 medium ripe Hass avocados, halved
  2. 1 serrano, seeded and minced
  3. 2 tablespoons minced red onion
  4. 1 garlic clove, minced
  5. 1 small tomato, seeded and diced
  6. Juice of 1 ½ limes
  7. 2 tablespoons minced fresh cilantro
  8. ¼ teaspoon ground cumin
  9. ⅛ teaspoon kosher salt, optional
  10. Freshly ground pepper
Guacamole
The way Guacamole works is very easy

Directions:

1) Using a spoon, scoop the avocado pulp from the shells and place it in a bowl. Using two forks, coarsely mash the avocado, leaving some chunks.

2) Add the chile pepper, onion, garlic, tomato, lime juice, cilantro and cumin.

3) Mix again with the two forks, taking care not to over mix.

4) Add the salt, if using, and pepper to taste. Lightly mix again.

5) Transfer the guacamole to a serving dish and let stand until ready to serve at room temperature.

Nutritional Analysis: 

  • (per serving / ¼ cup)
  • Calories: 70 (68% calories from fat)
  • Total Fat: 6 g
  • Saturated Fat: 1.5 g
  • Protein: 1 g
  • Carbohydrates: 5 g
  • Dietary Fiber: 4 g
  • Cholesterol: 0 mg
  • Sodium: 0 mg
  • Potassium: 350 mg

Dieticians Note: A great source of monounsaturated fat and potassium, this version beats the store-bought varieties any day!

Other recipes Salad : Here


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